One of the best times of the year for running is the fall
. Cooler temperatures reduce the risk of dehydration and heat exhaustion while the change in fall foliage can make trail running a relaxing experience. Trail running can be an escape from the routine workout but not without risks to those unprepared for the differences between trail and road work. The differences can set you up for injury and just might keep you from participating in that upcoming "Turkey Trot"or the Chicago Marathon. An awareness of these differences and several small training tips can help reduce the chance of injury.
One of the greatest differences is that trails are uneven surfaces compared to the road or treadmill and the muscles responsible for ankle and foot stability have to work harder to prevent injury. The peroneal tendons are at particular risk for injury and fatigue easier when a runner accustomed to a 5 mile road workout decides to take that workout to the trails. Fatigue may not always be physically noticeable until the runner sprains the ankle or suffers from a peroneal tendon injury such as tendonitis, a tendon tear or injury to the ligaments that prevent the tendons from dislocating from around the ankle. Several precautions to reduce these risks include reducing your mileage when you start a trail program to allow your body to acclimate to the new demands of the terrain. Reducing the mileage by up to 50 % may be appropriate at times depending on the difficulty of the trails. Also consider incorporating proprioceptive training to your warm up to improve foot and ankle stability. A balance board and resistance band exercises for the ankles can help reduce the risk of injury by improving ankle stability. Runners should also consider a trail shoe that provides great support and a firmer sole that provides greater protection from trail obstacles such as rocks stumps and roots.